Male Diet Plan

Male Diet Plan To Prevent Diseases

A good diet in men can prevent various cardiovascular problems, prostate problems, and hair loss and can also influence sperm quality.

Prevent Heart Problems

Cardiovascular pathologies are among the health problems most commonly associated with men. When women reach menopause, the risk of suffering from this type of disease begins to equalize, but until then, coronary problems are more typical of men. There are extrinsic factors such as exercise and diet that can have a very positive influence on our health, reducing said risk. In this case, we will look for foods that are low in saturated fat and cholesterol and rich in monounsaturated and polyunsaturated fatty acids, especially from the omega 3 series, and also rich in antioxidants:

  • Oily fish, walnuts, flax seeds.
  • Olive oil.
  • Fresh fruits, vegetables, legumes, and nuts (walnuts, almonds, hazelnuts, almonds, and pine nuts).

Prevent Prostate Problems

Some of the most common health problems in men are related to the prostate. Although it is true that more research is required to provide specific data and treatments, it is also true that lycopene, a carotenoid with antioxidant properties found in tomatoes, has positive effects against prostate pathologies. It is considered that a diet rich in lycopene decreases the risk of prostate cancer in people with a genetic background. On the other hand, pumpkin seeds also seem to have a positive effect on this type of pathology. So, even if these foods are not yet considered as part of the treatment, their intake may be beneficial.

Hair Loss

It is common in many men to worry about hair loss, which can be favored by different causes such as aging, genetic reasons, certain pathologies or the use of certain drugs or treatments, poor hair care, etc. But there are also dietary causes that can influence hair loss, such as malnutrition and specifically vitamin and mineral deficiency, alcoholism, and following one of the so-called miracle diets because they are deficient in calories, among other reasons.

According to the European Food Safety Authority (EFSA), the micronutrients that contribute to hair maintenance are biotin, copper, selenium, and zinc. It is not common in Europe for these nutrients to be deficient, but it does not hurt to make sure that our intake is sufficient through an adequate diet.

  • Biotin: cereals, chocolate, egg yolk, legumes, milk, nuts…
  • Copper: oysters and other shellfish, cereals (whole grain), legumes, nuts, potatoes, dark leafy vegetables, dried fruits, cocoa, black pepper…)
  • Selenium: vegetables (mainly), fish, shellfish, red meat, grains, eggs, chicken…)
  • Zinc: meats, especially dark meats, nuts, whole grains, and legumes…)

Flat Stomach

One of the aspects that differentiate us is body morphology. Thus, while female or gynoid obesity is identified with an accumulation of fat in the hips and thighs, causing a shape similar to a pear, fatty deposits in men tend to accumulate at the abdominal level, generating what we know as android or shaped obesity. of Apple. Apart from an aesthetic issue, the fat deposited in the abdomen is more easily mobilized than in other areas of the body, which means it should be easier for us to get rid of it. But the fact that it is more easily mobilized also means that more passes into the blood and therefore increases cardiovascular risk.

Male Diet Plan

  • Eat a balanced diet avoiding excess fat such as that which can come from sausages and fatty meats, whole dairy products, pastries, fried foods, sauces, and fatty stews…
  • Avoid alcoholic beverages and soft drinks, both usually have a high-calorie intake, and alcohol directly contributes to the growth of fatty deposits.
  • Perform regular physical exercise to increase energy expenditure.


Lifestyle and diet also influence sperm quality and male fertility. Both alcohol and tobacco have been associated with poorer sperm quality and therefore the elimination of these toxins is part of the actions that must be carried out if you are seeking a pregnancy.

It is also important to take care of the diet and certain nutrients, such as omega 3 fatty acids and specifically DHA (which comes from fish, especially oily fish, and algae), since when it is insufficient, a lower sperm concentration and motility is observed and an increase of the abnormal forms. On the other hand, we must take care of our diet, ensuring an intake rich in fresh products since the reduction in the intake of fruits has been associated with the risk of oligozoospermia (low amount of sperm in the semen).

What you should know…

  • Men are more likely to suffer from coronary diseases than women, and it is in their hands to control this risk through physical exercise and diet.
  • Diet does not work miracles, but in case of hair loss ensuring the intake of certain nutrients (selenium, zinc, biotin…) is important.
  • Lifestyle and eating habits can influence sperm quality and therefore male fertility.
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